Dante Carrillo
Diet is one of several lifestyle factors that can influence your risk of developing cancer. While there is no evidence that specific foods can cause or cure cancer, eating a healthy, balanced diet can reduce your risk of developing cancer. This is partly because of the diet itself, but mainly because a healthy, balanced diet helps to maintain a healthy weight, which is one of the biggest risk factors for cancer. In addition to diet, other lifestyle factors that influence cancer risk include smoking, alcohol consumption, sun exposure, and physical activity levels.
| Characteristics | Values |
|---|---|
| Dietary habits that can increase the risk of cancer | High consumption of alcohol, red meat, processed meat, ultra-processed foods, refined starch, refined sugar, and foods that cause blood glucose levels to spike |
| Dietary habits that can decrease the risk of cancer | Eating a healthy, balanced diet with lots of fruits and vegetables, whole grains, beans, fish, poultry, and low-calorie foods |
| Other factors that influence cancer risk | Smoking, obesity, sun exposure, physical activity levels, and genetics |
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What You'll Learn
Alcohol consumption and cancer
Alcohol consumption is linked to an increased risk of developing cancer. Alcohol is a known cause of cancer, and heavy or regular alcohol consumption increases the risk of developing cancers of the oral cavity, pharynx (throat), larynx (voice box), oesophagus, liver, breast, colon, and rectum. The risk of developing cancer increases with the quantity of alcohol consumed over time.
Alcohol can increase the risk of cancer in several ways. Firstly, it can disrupt cell cycles and increase chronic inflammation. Secondly, alcohol can damage DNA, which is the cell's "instruction manual" that controls how a cell grows and functions. When DNA is damaged, a cell can grow out of control and turn cancerous. Alcohol consumption is also associated with increased levels of hormones, including estrogen, which plays a role in breast cancer development.
In addition, alcohol acts as an irritant in the mouth and throat, damaging cells that may attempt to repair themselves. This repair process can lead to DNA changes that increase the risk of cancer. Alcohol is also converted into acetaldehyde in the body, a chemical that has been shown to cause cancer in lab animals. Furthermore, alcohol consumption can cause oxidative stress in cells, leading to the production of excessive harmful oxygen molecules (free radicals) that can damage the inside of the cells.
Alcohol consumption is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight. Alcohol use accounts for about 5% of all cancers and 4% of cancer-related deaths in the United States. Doctors can advise patients to reduce their cancer risk by drinking less alcohol or abstaining altogether.
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Artificial sweeteners and cancer
Artificial sweeteners are chemically synthesized substances that are used as alternatives to sucrose (table sugar) to sweeten foods and beverages. They are many times sweeter than table sugar, so much smaller amounts are needed to create the same level of sweetness. The six artificial sweeteners approved by the US Food and Drug Administration (FDA) as food additives are saccharin, aspartame, acesulfame potassium (acesulfame-K, or Ace-K), sucralose, neotame, and advantame.
The safety of artificial sweeteners has been questioned, and their role in the development of various diseases is debated. Several experimental studies have suggested their carcinogenicity, but robust epidemiological evidence is lacking. The World Health Organization's (WHO) International Agency for Research on Cancer (IARC) recently reclassified aspartame as a possible carcinogen, or substance that causes cancer. However, it is important to note that this change in status means that it is possible that aspartame might cause cancer, but more research is necessary to confirm this.
Some studies have found a link between artificial sweetener intake and an increased risk of certain cancers. For example, one study found an association between the intake of artificially sweetened beverages and an increased risk of kidney cancer in a US cohort of postmenopausal women, while another large French cohort study called the NutriNet-Santé Study found that persons who consumed the greatest amounts of artificial sweeteners were slightly more likely to develop cancer than those who did not. Specifically, this study found higher risks for breast cancer and obesity-related cancers with the consumption of artificial sweeteners, particularly aspartame and acesulfame-K.
However, it is important to note that most studies of the association between artificial sweetener intake and cancer in humans have shown no increase in risk. In addition, studies in laboratory animals have generally not found artificial sweeteners to cause cancer or other adverse health effects. For example, while early studies linked the combination of cyclamate and saccharin with the development of bladder cancer in laboratory animals, particularly male rats, subsequent reviews of the data led scientists to conclude that cyclamate does not cause cancer.
Overall, while some studies have suggested a link between artificial sweetener intake and an increased risk of cancer, the evidence is inconsistent and more research is needed to establish a causal relationship. At this time, there is no compelling safety data to suggest that any marketed non-sugar sweetener should be avoided in the amounts that are typically consumed.
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Charred meat and cancer
While diet can influence your risk of developing certain cancers, there is no evidence that specific foods can cause or cure cancer. However, consuming large amounts of red meat and processed meat may increase the risk of cancer. In particular, grilling or cooking meat over high temperatures can increase the risk of cancer due to the formation of harmful chemicals.
Charred meat has been linked to an increased risk of cancer due to the presence of harmful chemicals formed during the cooking process. When muscle meat, including beef, pork, fish, and poultry, is cooked using high-temperature methods such as grilling or pan-frying, it can lead to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These chemicals are known as carcinogens, which means they have the potential to cause cancer.
HCAs are formed when amino acids, sugars, and creatine or creatinine react at high temperatures. They are found in significant amounts in meat cooked at high temperatures and are considered mutagenic, causing changes in DNA that may increase the risk of cancer. PAHs, on the other hand, are formed when fat and juices from meat drip onto a heated surface or open fire, causing flames and smoke. The smoke contains PAHs, which then adhere to the surface of the meat. PAHs can also be found in cigarette smoke, car exhaust fumes, and other pollutants.
The risk of exposure to these carcinogens can be reduced by avoiding direct exposure of meat to an open flame or high temperatures and by reducing cooking times. Cooking meat using indirect heat, frequently turning the meat, and removing charred portions before serving can also help minimize the formation of HCAs and PAHs.
While the link between charred meat and cancer is not conclusive, it is generally recommended to limit the consumption of grilled or smoked meat and to avoid over-charring meat to reduce the potential risk of exposure to carcinogens.
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Obesity and cancer
Obesity is a disease characterised by an unhealthy amount and/or distribution of body fat. Compared to people of healthy weight, those with obesity are at a greater risk of developing several diseases, including diabetes, high blood pressure, cardiovascular disease, stroke, and cancer. Obesity is a major risk factor for cancer, with about 4–8% of all cancers being attributed to obesity.
Obesity increases the risk of developing several major cancers, including post-menopausal breast cancer, colorectal cancer, endometrial cancer, kidney cancer, oesophageal cancer, pancreatic cancer, liver cancer, and gallbladder cancer. Obesity has also been linked to an increased risk of cancer of the colon and rectum, stomach, uterus, ovary, and more. The risk of cancer increases with the amount of excess weight a person gains and the length of time a person is overweight.
The exact mechanisms underlying the relationship between obesity and cancer are not yet fully understood. However, several factors have been proposed to explain how obesity may increase the risk of cancer. One factor is the excess production of oestrogen by fat tissue, which is known to cause cancer. High levels of oestrogen have been associated with an increased risk of breast, endometrial, ovarian, and some other cancers. Obesity is also associated with increased blood levels of insulin and insulin-like growth factor-1 (IGF-1), which are linked to a higher risk of colorectal, thyroid, breast, prostate, ovarian, and endometrial cancers.
Additionally, people with obesity often experience chronic inflammation, which directly promotes tumour growth. Obesity-associated inflammation may also lead to higher levels of insulin-like growth factor and sex hormones, further increasing the risk of cancer. Obesity can also affect the metabolism of fatty acids, the extracellular matrix, the secretion of adipokines, and immune regulation, all of which may contribute to cancer development.
Maintaining a healthy weight is crucial for lowering the risk of cancer associated with obesity. Lifestyle interventions, including dietary changes, exercise, and behaviour therapy, are often recommended for weight management and cancer prevention. In some cases, drug therapy and weight-reduction surgery may be considered for more rapid weight loss, especially in cancer survivors with obesity.
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Fruits and vegetables and cancer
While there is no single food that can eliminate the risk of cancer, a healthy, balanced diet with lots of fruits and vegetables can help reduce the risk. Fruits and vegetables contain important vitamins, minerals, phytochemicals, and antioxidants and are usually low in calories.
The American Cancer Society recommends eating a variety of fruits and vegetables every day. The World Cancer Research Fund also suggests that the best approach to preventing cancer is to aim to meet nutritional needs through whole foods. Studies have shown that a diet high in vegetables and fibre can be protective against bowel cancer, the second most common cause of cancer-related deaths in Australia. Eating lots of fruits and vegetables can also help maintain a healthy weight, which is one of the most important things you can do to reduce your cancer risk. Obesity is a risk factor for many different cancers.
Cruciferous vegetables, such as broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts, contain the cancer-fighting compound indole-3-carbinol and are associated with a lower risk of many cancers. Leafy greens like spinach and kale contain carotenoids, which act as antioxidants to boost the body's defences against breast, bladder, and lung cancer. Tomatoes, beans, onions, and other vegetables can also be added to sandwiches, wraps, pastas, and soups. Fruits such as bananas, berries, apples, oranges, and peaches can be easily incorporated into meals and snacks.
In addition to a diet rich in fruits and vegetables, it is important to avoid ultra-processed foods, refined starch, refined sugar, and alcohol, as these may increase the risk of certain cancers.
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Frequently asked questions
Diet can influence your risk of developing some cancers, but there is no evidence that specific foods can cause or cure cancer.
Antioxidants are chemicals that block the activity of other chemicals known as free radicals, which may damage cells. Studies in animals have shown that antioxidants can help prevent free radical damage associated with cancer development, but research in humans has not shown that taking antioxidant supplements can help reduce the risk of developing or dying from cancer.
Most studies on the association between artificial sweetener intake and cancer in humans have shown no increase in risk. However, one large cohort study found a slight increase in cancer risk among users of several sweeteners.
Heavy or regular alcohol consumption increases the risk of developing cancers of the oral cavity, pharynx, larynx, oesophagus, liver, breast, colon, and rectum. The risk of developing cancer increases with the amount of alcohol consumed.
Eating a healthy, balanced diet can reduce the risk of cancer, mainly by helping to maintain a healthy weight. A healthy diet typically includes colourful vegetables and fruits, beans, whole grains, and lean protein sources such as fish, poultry, or beans.
